16 min EMOM

Odd: 5 tiukka C2B
Even: 5 pystypunnerrus (AHAP)

Työntö:

6 x 2 rive + 2 saksityöntö, tekniikka

Metcon (No Measure)
In every 2 mins x 20 mins:
Odd: 5 x 1 Power Clean + 1 Push Press@70% of PP
Even: 5 Weighted Pull-up@55% (if your 1RM was 50kg, you need to use 27.5kg)

Metcon (No Measure)
EMOM 10:
Odd: 5-10 Kip HSPU
Even: 1-2 Rope Climb

Metcon (Time)
"FRAN"
21-15-9 reps for time:
Thruster@43/30kg
Pull-up

Handstand walking (30min)

WOD - For Time:
- 30 Muscle Ups
or Modification
- 30 Ring Dips
- 30 C2B
- 30 Ring Dips

Post-WOD:
5 Rounds
- 10 GHD Situps
- 30 Double Unders

No modification to the modification :) All ring dips no band, all C2B no band. Worked Double Unders.

Warm Up:
3 Rounds "Cindy":
- 5 Pull Ups; Work Strict Pull Ups
- 10 Pushups
- 15 Air Squats

• 10 Min Mobility Work

WOD:
- Max Reps in 3 min; 60% of 1RM Bench Press
- 1000M Row for time

Pendlay row 3x8 reps

Run 1 Mile

Anne with K2C
100-80-60-40-20 Jump Rope Singles
50-40-30-20-10 Knee to Chest

1 min ON / 1 min OFF:
- Tyre flip x 2.
- Sit-ups.
- Over head lunges (20/10 kgs bumper plate).
- 10 m. Farmer carry (2x32/2x20 kgs Kb).
- Toes to bar.
- Global Trainer push-ups.
- Box Jumps.
- Pistols.
- Pull Ups.
- Handstand hold.
- Burpees (touching the rings)
- Rope climb.

On the 0:00…
400 Meter Trueform Run
27 Toes to bar
21 Thrusters (95/65) 43/29kg

On the 6:00…
400 Meter Trueform Run
21 Toes to Bar
15 Thrusters (135/95) 61/43kg

On the 12:00…
400 Meter Run
15 Toes to Bar
9 Thrusters (185/135) 83/61 kg